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Our training programs are based on scientific principles and techniques used by the top coaches in the world. We specifically target our clients mindset, goals and needs to customise their training program for improving muscular strength, motor performance, lean muscle mass and body fat percent.

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BUILT FOR WAR – PHASE 10

BUILT FOR WAR – PHASE 10

Wave loading:
Wave loading is somewhat similar to the classical “pyramiding” training protocol where you start with higher reps on an exercise and slowly work down to low reps over many sets.

One of the things that makes wave loading different from the classic pyramid scheme is that you actually repeat each wave at least once in your workout! Normally a 8/6/4/6/6/6 wave is performed twice in a row for 6 total sets. For example:

8/6/4/6/6/6 Wave Sequence

• Set #1: 8 reps
• Set #2: 6 reps
• Set #3: 4 reps
• Set #4: 6 reps
• Set #5: 6 reps

  • Set #6: 6 reps8/6/4/6/6/6 waves (75-90%): The 8/6/4/6/6/6  wave loading approach represents one of the best compromises between strength and size gains. The 3/2/1 method will give you a lot of strength and some size gains, but 8/6/4/6/6/6 will give you good strength and size gains.

 

Hypertrophy I
Type I muscle fibers are more efficient over long periods of time. They are mainly used for postural maintenance (such has holding the head upright), or endurance exercises (like marathon running).
10-12 reps (70-75%)

 

The strength training method, Super-sets will be used here, B1/B2 & C1/C2 they alternate between two different opposing muscles groups with minimal rest!  This is a time-efficient way to train, specifically for hypertrophy.
Day 1 – Legs
Day 2 –  Chest & Back
Day 3 – Off
Day 4 – Arms
Day 5 – Off
Day 6 – Legs
Day 7 – Off
Repeat.

>> Download Program PDF

DAY 1 LEGS & ABS

A1 – Bent-Knee Deadlift BB Floor Clean Grip

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

A2 – Leg Curl Prone Feet Inward Poliquin

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

B1 – Step-Up Front DB High

Week Sets Reps Tempo Rest
1 4 9-11 X0X0 90
2 4 9-11 X0X0 90
3 4 8-10 X0X0 90
4 4 8-10 X0X0 90

B2 – Leg Curl Prone Feet Neutral Poliquin Unilateral

Week Sets Reps Tempo Rest
1 4 6-8 3011 90
2 4 6-8 3011 90
3 4 5-7 3011 90
4 4 5-7 3011 90

C1 – Calf Raise Standing Machine Feet Neutral

Week Sets Reps Tempo Rest
1 4 12-15 2110 60
2 4 12-15 2110 60
3 4 10-12 2110 60
4 4 10-12 2110 60

C2 – Garhammer Raise Twisting Weighted

Week Sets Reps Tempo Rest
1 4 12-15 1110 60
2 4 12-15 1110 60
3 4 10-12 1110 60
4 4 10-12 1110 60

DAY 2 - CHEST & BACK

A1 – Bench Press Flat BB Mid Grip

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

A2 – Bench Pull Row PB Prone Mid Pronated Grip

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

B1 – Bench Press 15º Incline DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 7-9 3110 120
2 4 7-9 3110 120
3 4 6-8 3110 120
4 4 6-8 3110 120

B2 – Chin-Up Mid Parallel Grip

Week Sets Reps Tempo Rest
1 4 7-9 3110 120
2 4 7-9 3110 120
3 4 6-8 3110 120
4 4 6-8 3110 120

C1 – External Rotation Mid Pulley Std Handle Neutral Grip

Week Sets Reps Tempo Rest
1 4 9-11 4010 60
2 4 9-11 4010 60
3 4 8-10 4010 60
4 4 8-10 4010 60

DAY 3 - LEGS

A1 – Quad Squat Back BB Normal Stance

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

A2 – Leg Curl Prone Feet Outward

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

B1 – Step-Up BB High

Week Sets Reps Tempo Rest
1 4 9-11 X0X0 90
2 4 9-11 X0X0 90
3 4 8-10 X0X0 90
4 4 8-10 X0X0 90

B2 – Leg Curl Prone Feet Plantarflexed Unilateral

Week Sets Reps Tempo Rest
1 4 6-8 3011 75
2 4 6-8 3011 75
3 4 5-7 3011 75
4 4 5-7 3011 75

C1 – Calf Raises Machine Seated Feet Inward

Week Sets Reps Tempo Rest
1 4 12-15 2110 60
2 4 12-15 2110 60
3 4 10-12 2110 60
4 4 12-12 2110 60

C2 – FB Crunch Twisting

Week Sets Reps Tempo Rest
1 4 20-25 1110 60
2 4 20-25 1110 60
3 4 25-30 1110 60
4 4 25-30 1110 60

DAY 4 ARMS & SHOULDERS

A1 – Biceps Curl Scott Ez-Bar Pronated Narrow Grip

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

A2 – Bench Press 15º Decline BB Close Grip

Week Sets Reps Tempo Rest
1 6 8,6,4,6,6,
6
4010 120
2 6 8,6,4,6,6,
6
4010 120
3 6 8,6,4,6,6,
6
4010 120
4 6 8,6,4,6,6,
6
4010 120

B1 - Scott Curls Seated 45º Thick DB Neutral Grip

Week Sets Reps Tempo Rest
1 4 6-8 3011 90
2 4 6-8 3011 90
3 4 5-7 3011 90
4 4 5-7 3011 90

B2 – Triceps Extension Flat DB Pronating Grip

Week Sets Reps Tempo Rest
1 4 6-8 3110 90
2 4 6-8 3110 90
3 4 5-7 3110 90
4 4 5-7 3110 90

C – Trap 3 Raise Prone Incline 45º Bilateral

Week Sets Reps Tempo Rest
1 3 10-12 3011 60
2 3 10-12 3011 60
3 3 8-10 3011 60
4 3 8-10 3011 60